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9 Snacks With More Protein Than an Egg


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You've probably heard that protein-rich snacks between meals are the ticket to keeping you full and satisfied. When it comes to breakfast options, eggs are often one of the top protein-rich snacks that come to mind. There are several reasons for this, namely that eggs are delicious and nutritious. According to the USDA, each large egg provides 6 grams of protein.

In truth, there is no standard definition for a high-protein snack, but using eggs is a perfect reference point to compare other foods because it is one of the best high-protein foods. But, to give you other options, we've compiled a list of versatile, delicious, portable, and convenient protein-rich foods that provide more protein than a large egg. Read on to find out which foods made our list.

1. Shrimp

Shrimp is a seafood you can eat as a snack to meet the recommended 8 ounces of seafood intake each week, according to the 2020-2025 Dietary Guidelines for Americans. According to the USDA, a 3-ounce serving of shrimp provides 20 grams of protein.

Dip cold cooked shrimp in cocktail sauce (you can buy it pre-cooked in most seafood departments), or wrap it in these fresh Shrimp Summer Rolls with Bean Sprouts and Herbs. If you like your shrimp hot and crispy, try the Baked Popcorn Shrimp with Sweet Chili Sauce and Air-Fryer Popcorn Shrimp.

2. Canned Fish

Canned fish is another seafood source that is rich in protein. For example, a small can of salmon (75 grams) contains 18 grams of protein, according to the USDA. Canned salmon, tuna, trout and sardines – where the bones are often small and soft enough to eat – are also sources of calcium and vitamin D. And, if you're looking for another way to include omega-3s in your diet, canned fish is an excellent choice.

Mix canned fish with whole-grain crackers, or use it to spread with cucumber slices and carrot sticks.

3. Cheese

Thanks to a viral TikTok trend promoting simple cheese, it is one of the most popular items in the dairy aisle. Tart and tangy, cheese boasts 12 grams of protein per half-cup serving, according to the USDA. If you're watching your salt intake, look for low- or no-sodium varieties.

Eat the cheese alone or top with fruit like strawberries for extra fiber and sweetness. Our Cottage Cheese Snack Jar makes a perfect filling snack for lunch or afternoon snack. It has an extra dose of protein and fiber from the cream of the cheese, crunchy cucumbers and chickpeas – a perfect combination of a complete breakfast with protein and fiber.

4. Edamame

According to the USDA, a half-cup serving of edamame in the pod contains 9 grams of protein. The good thing about these baby soybeans is that they are a complete protein, containing all nine essential amino acids needed to maintain and build muscle.

Edamame is an excellent snack because of its rich fiber, about 3 grams per ½-cup serving. What we love about edamame is that they are easy to prepare – steam, boil or microwave them in their pods (or use peeled edamame) and season them with salt, Aleppo pepper or your choice of spices. To flavor with. You can find them in the freezer section of your local grocery store.

Another way to enjoy edamame is to add them to edamame hummus. Pair the dip with your favorite whole grain crackers, pita bread or vegetables.

5. Almonds

Eating almonds regularly may help improve cholesterol levels and protect your heart, according to a systematic review and meta-analysis. progress in nutrition In 2019. According to the USDA, 1.5 ounces of almonds, or about 35 almonds, contain 9 grams of protein. Almonds contain the most fiber, vitamin E and calcium of all tree nuts. Snack on them plain or bake a batch of our all-seasoned almonds.

6. Kefir

Milk kefir is a fermented yogurt-like drink made from kefir grains and milk. According to the USDA, milk kefir contains 9 grams of protein per cup. It is also an excellent source of calcium, phosphorus and vitamin D – all of which, along with protein, are essential nutrients for bone health. If you like the tartness, drink it on its own or use it as a base for smoothies like our Berry-Kefir Smoothie and 3-Ingredient Tropical Tangerine and Kefir Smoothie.

7. Strained whole milk curd

If you're looking for an alternative protein to eggs, don't miss strained whole-milk yogurt like Greek-style. According to the USDA, a 6-ounce container provides 15 grams of protein. Strained yogurt is a source of calcium and probiotics and is a portable snack that can be enjoyed in prepackaged containers. Eat it as is, or garnish it with apricots and walnuts.

8. Almond Butter

If you're bored of eating whole almonds, try mixing things up by enjoying them as a spread like almond butter. According to the USDA, 2 tablespoons almond butter provides about 7 grams of protein. Pair almond butter with a slice of whole-grain bread or try applesauce with cinnamon almond butter.

9. Gram

According to the USDA, a half-cup serving of cooked chickpeas contains more than 7 grams of protein. Plus, these little beans also contain 6 grams of digestion-friendly (and belly-filling) fiber per half-cup serving. Gram is also a good source of iron. Combining these with foods rich in vitamin C, such as citrus dressing, will help your body better absorb the mineral, which is important for energy production.

Both dried and canned chickpeas are nutritious, economical, versatile, and delicious. Make your own hummus or use the beans to make a chickpea snack salad. Looking for a crunchy snack instead? Roast the chickpeas and sprinkle with spices, herbs and seasonings for added flavor. For inspiration, try our Cinnamon-Sugar Roasted Chickpeas, Air-Fryer Crispy Chickpeas, and Toasted Paprika Chickpeas.

ground level

Are you looking for protein-rich snacks? You have plenty of options, including canned fish, shrimp, Greek yogurt, cottage cheese, almonds, and chickpeas.

Most importantly, a balanced eating pattern includes eating a variety of foods, including protein sources, to get a wide range of essential nutrients. Most of the foods mentioned in this list, except almonds and chickpeas, are complete proteins. If you follow a vegetarian or vegan-based diet, it's important to enjoy a variety of whole grains, plant-based proteins, vegetables, legumes, nuts and seeds to get the essential amino acids that keep your body feeling its best. are necessary to get it done.

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